Red Lentil Wraps

Course: Lunch, Wraps

Cuisine: American

Diet: Gluten Free, Vegan, Vegetarian

Prep Time: 10

Cook Time: 25

Soaking Time: 3

Total Time: 3 35

Servings: servings

Calories: 286kcal

Author: Shruthi Baskaran-Makanju

These red lentil wraps are gluten-free, protein-packed, and stuffed with spiced chickpeas, crisp veggies, and a herbed yogurt sauce—ready in 35 minutes.

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Equipment

1 High-speed blender

Ingredients

For the wraps:

1 cup red lentils masoor dal
1¼ cups water for blending
¼ teaspoon turmeric
½ teaspoon salt adjust to taste
½ teaspoon cumin seeds optional
1 tablespoon avocado oil for cooking

For the filling:

1 tablespoon olive oil
1 small red onion thinly sliced
2 cloves garlic minced
1 cup shredded carrots about 1 medium carrot
1 bell pepper thinly sliced
1 teaspoon ground cumin
½ teaspoon smoked paprika
¾ teaspoon salt adjust to taste
1 can chickpeas 15-ounce, drained and rinsed
1 tablespoon lime juice approx juice of ½ lime
½ cup chopped cilantro optional

For the herbed yogurt sauce:

¾ cup plain Greek yogurt
1 tablespoon lime juice leftover lime juice from ½ lime
1 tablespoon cilantro finely chopped
½ teaspoon garlic powder
¼ teaspoon salt
Water to thin, if needed

Instructions

Rinse the red lentils well and soak in water for at least 3 to 4 hours (or overnight). Drain and blend with 1¼ cups fresh water, turmeric, salt, and cumin seeds until smooth and pourable.
Heat a nonstick or cast iron skillet over medium heat and lightly grease with oil. Pour ¼ to ⅓ cup batter into the pan and swirl into a thin circle. Cook 2 to 3 minutes until golden underneath, then flip and cook for another 1 to 2 minutes. Set aside and repeat with remaining batter.
Heat olive oil in a skillet over medium heat. Add sliced onion and sauté for 3 to 4 minutes until softened. Add garlic, carrots, and bell pepper. Cook for 5 minutes until tender.
Stir in cumin, smoked paprika, and salt. Add the chickpeas and cook for 2 to 3 minutes until heated through. Stir in lime juice and chopped cilantro (if using), then remove from heat.
In a bowl, whisk together yogurt, lemon juice, herbs, garlic powder, and salt. Add water as needed to reach your preferred consistency.
To assemble, lay a lentil wrap on a plate. Spoon chickpea filling down the center, drizzle generously with the herbed yogurt sauce. Fold or roll and serve warm.

Notes

The lentil batter can be made a day ahead and stored in the fridge.
Wraps can be frozen between parchment and reheated on a dry skillet.
Swap cilantro in the sauce with dill or mint for a twist.
You can mash some of the chickpeas for a softer filling if preferred.
Storage: Store wraps, filling, and sauce separately in the refrigerator for up to 3 days.

Nutrition